Recipes 5% fat or less.

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Mushroom biryani

250g mushrooms

2 cloves of garlic

1tsp turmeric

1diced red pepper

2 tbsp dry white wine

250g cooked rice

1 sliced red chilli

Black Pepper

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Dry fry garlic and mushrooms or use fry light

Add turmeric & red pepper, cook for 1-2 mins then add wine.

Stir in rice and chilli season with black pepper.

Stir until all cooked and serve!

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12 Replies

  • Posted

    Thai chicken

    203 calories 0.6g per serving serves 4

    4 chic breast

    1red pepper

    6 spring onions

    6 plum Tom, skinned and de seeded

    1 green chilli

    Zest & juice of 2 limes

    2 garlic cloves

    1tsp cumin

    1tsp ground coriander

    1tbsp corn flour

    1/2 pint pineapple juice

    Fresh coriander to garnish

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    Pre heat oven 190 gas 5

    Put chicken in oven proof dish and season

    In another bowl address pepper, spring onion, Tom, chilli, lime juice and zest, garlic, cumin,& coriander and mix.

    Dissolve the corn flour in pineapple juice, pour over the bowl of veg and spices.

    Mix well season and pour over chicken and bake for 30-35 mins and serve with rice.

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  • Posted

    Swiss blueberry pudding 🍧

    280 calories 3.7g fat

    100g low fat Swiss roll

    50g blueberries

    1tbsp vanilla sugar

    1 egg

    200ml semi s milk

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    Preheat oven 150 gas 2

    Cut Swiss roll into slices and layer with blueberries in oven proof dish

    Whisk sugar & egg then add milk combine well.

    Pour over sponge and let it absorb liquid.

    Bake for 20-25 mins until risen and set. Serve warm with low fat yogurt

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  • Posted

    Hoisin duck noodles

    188 calories 1.2g fat

    100g duck breast

    2 red onions

    2 garlic cloves

    2 apricots stoned and sliced

    1tbst sweet chilli sauce

    300g udon noodles

    1tbst soy sauce

    1tbsp hoisin sauce

    1tbst fresh coriander

    Black pepper

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    Heat wok use fry light if you wish

    Stir fry onion and garlic for 3-4 mins on a high heat

    Season well with black pepper

    Add remaining ingedients and toss well together making sure the duck is cooked.

    Serve with steamed veg or saladsmile

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  • Posted

    Low fat chicken curry

    Serves 1 - 240 calories 0.1g of fat

    Ingredients

    115g chicken breast (no skin), chopped

    Β½ onion, chopped

    1 garlic clove, crushed

    1 tsp curry powder

    1 small chilli, chopped

    Β½ green pepper, chopped

    25g button mushrooms (optional)

    1 x 400g can chopped tomatoes

    Cooking Instructions

    Dry-fry 115g chopped chicken breast (no skin) with Β½ chopped onion and 1 crushed garlic clove.

    Sprinkle 1 tsp curry powder over and 'cook out' for 1 minute, then add 1 small chopped chilli, Β½ chopped green pepper, 25g button mushrooms (optional) and 1 x 400g can chopped tomatoes and simmer for 5 minutes to reduce.

    Serve with 55g uncooked weight) basmati rice boiled with 1 vegetable stock cube.

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  • Posted

    Fennel seafood spaghetti

    Nutritional Info

    Serves

    4

    Fat per serving

    3.90%

    Calories per serving

    349KCal

    Ingredients

    200g fine spaghetti

    2 tsps fennel seed

    400ml reduced fat coconut milk

    1 tsp arrowroot

    1 tbsp freshly chopped coriander

    1 tsp vegetable stock powder

    2 tsps green Thai curry paste

    400g mixed seafood, mussels, prawns, squid

    freshly ground black pepper

    Cooking Instructions

    Heat the coconut milk in a saucepan. Slake the arrowroot with a little extra cold milk and whisk into the hot milk. Stir in the coriander, stock powder and Thai paste.

    Cook the pasta in a large pan of boiling water with the fennel seeds added. Add the seafood to the sauce and heat through. Strain the pasta and serve into warm bowls placing the sauce on top.

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  • Posted

    Coronation chicken & pepper kebabs

    Nutritional Info

    Serves

    4

    Fat per serving

    2.10%

    Calories per serving

    116KCal

    Ingredients

    2 x 150g skinless chicken breasts

    16 seedless white grapes

    1 tbsp mild curry powder

    1 tsp finely chopped garlic

    salt and black pepper

    2 tbsps very low fat mayonnaise

    Mango chutney, to serve

    Cooking Instructions

    Cut the chicken into chunks. Take 4 wooden or metal skewers and thread the chicken and grapes onto each. Sprinkle the curry powder, garlic and seasoning on a baking tray. Roll the kebabs in the spice and leave to marinade for 20 minutes.

    Cook under a preheated hot grill or on a barbecue for 8-10 minutes on each side. Drizzle the kebabs with mayonnaise and serve with salad and mango chutney.

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  • Posted

    Roast turkey leg fricassee

    Nutritional Info

    Serves

    2

    Fat per serving

    1.60%

    Calories per serving

    238KCal

    Ingredients

    1 x 900g turkey leg on the bone (500g meat)

    2 medium onions, finely chopped

    2 garlic cloves, crushed

    1 tsp chopped fresh thyme

    1 tbsp flour

    1 tsp ground turmeric

    1 tbsp Touch of Taste chicken stock

    2 tbsp sherry

    200g chestnut mushrooms, sliced

    300ml (Β½ pint) semi-skimmed milk

    salt and freshly ground black pepper

    Cooking Instructions

    Preheat the oven to 200Β°C, 400Β°F, Gas Mark 6.

    Place the turkey leg in a roasting tin and cook, uncovered, for 1 hour.

    When cooked, remove the turkey from the oven, strip the meat from the bone, and cut it into pieces.

    Heat a non-stick wok or frying pan, then dry-fry the onions and garlic in the hot pan until soft.

    Add the thyme, flour and turmeric and cook them out for 1 minute, before stirring in the chicken stock and sherry.

    Now add the mushrooms, stir in the milk and roast turkey meat.

    Bring the sauce to a gentle simmer for 10 minutes, allowing the sauce to thicken.

    Check the seasoning and adjust with salt and black pepper.

    Serve with boiled rice or new potatoes and a selection of fresh vegetables.

    Tips

    Don't over-roast the turkey leg or you'll end up with dry meat.

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  • Posted

    Creamy garlic mushrooms

    Nutritional Info

    Serves

    4

    Fat per serving

    1.6 g

    Calories per serving

    40KCal

    Ingredients

    250g chestnut mushrooms, sliced

    2 cloves of garlic

    juice of half a lemon

    100g low-fat soft cheese

    few spinach leaves

    Cooking Instructions

    Preheat a non-stick pan, add the sliced mushrooms and garlic and cook until soft.

    Add the lemon juice and cheese. Serve with a few spinach leaves.

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  • Posted

    Roasted rhubarb rice pudding

    Nutritional Info

    Serves

    4

    Fat per serving

    1.00%

    Calories per serving

    144KCal

    Ingredients

    450g fresh rhubarb

    2 tbsps golden syrup

    50g flaked rice

    500ml semi-skimmed milk

    fresh nutmeg

    Cooking Instructions

    Preheat the oven to 200Β°C, 400Β°F, Gas Mark 6.

    Cut the rhubarb into small pieces and place in the base of an ovenproof dish. Drizzle with the golden syrup and oven bake for 10 minutes.

    Remove from the oven and sprinkle with the flaked rice. Pour over the milk. Grate over a little fresh nutmeg and place in a preheated oven for 40 minutes, adding a little more milk if required. Serve hot or cold.

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  • Posted

    Carrot and pineapple cake

    Nutritional Info

    Serves

    8

    Fat per serving

    2.70%

    Calories per serving

    479KCal

    Ingredients

    160g cooked carrots

    400g soft brown sugar

    1 tbsp vanilla extract

    100g Flora Lighter than Light margarine

    3 eggs

    400g plain flour

    3 tsps baking powder

    2 tsps mixed spice

    120g finely chopped canned pineapple

    4-5 tbsps of icing sugar

    Icing sugar for dusting

    Cooking Instructions

    Preheat the oven to 150C, 300F, Gas Mark 4.

    Process 160g cooked carrots with 400g soft brown sugar, 1 tbsp vanilla extract and 100g Flora Lighter than Light margarine.

    Scrape into a mixing bowl and add 3 beaten eggs, 400g plain flour, 3 tsps baking powder, 2 tsps mixed spice and 120g finely chopped canned pineapple.

    Pour into 2 x 24in-round silicon mould and bake in a preheated oven for 35-40 minutes until a skewer inserted comes out clean.

    Allow to cool, then sandwich with low-fat buttercream by mixing 1 tbsp of Flora Lighter than Light with a few drops of vanilla extract and 4-5 tbsps of icing sugar.

    Dust the top with icing sugar and serve.

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  • Posted

    Hi fatfairy,

    These recipes look fantastic! Are they your own? We would love to publish them in our healthy recipes section with your permission, so that even more users can see them and use them. If you could PM me we can discuss if this is possible?

    Thanks

    Ben - one of the patient.info team

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